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Health Fitness

Top 5 Pilates Exercises For Guaranteed Weight Loss

One of the most beneficial things that you can do for your body is a little bit of exercise. Your little effort today will benefit your body in the long run. It is the best way for minimizing the risk of heart disease, diabetes, depression, dementia, stroke and many types of cancers. Exercising daily not only contributes to your physical health but also improves your mental strength as well. Daily workout helps you to control your unquenchable appetite, boost mood and improve your sleep pattern. I personally prefer doing pilates a lot. I have been into pilates from the last 5 years and till now I have seen quite a lot of difference in the structure of my body. 

When I began my workout life, at the age of 18 years, I used to watch a lot of videos on Youtube and it was then when I came across Blogilates by Cassey Ho and Chloe Ting, since then there is no stopping.

So, after spending a lot of time in pop pilates, now I am here with some best workout to get rid of the bulky body and get that toned abs and booty at home. Let’s walk through and find out the top five pilates exercises for weight loss, which I truly love and would recommend you guys as well.

Roll Up

It is one of the classic Pilates mat exercises and an excellent option to strengthen your abdominal muscles and cut down that stubborn belly fat.  

How to do Roll up

First, lie down straight on your back. Raise your leg at 45 degrees and balance your head above the ground, without hurting your back. Remember to keep your lower back firmly on the ground. There should be no gap in between. 

Now, extend your feet and arms, point them towards your legs, exhale, and then when you inhale, raise your arms in such a way that your finger points at the ceiling. Contract your abdominal muscles and start rolling up your spine off the mat.

Move your body upward and your feet downward, and take the sitting position. Now the next step is to touch your toes with your hands. Now inhale and slowly go back to the initial position. 

Start this exercise with 4-5 rolls and gradually increase it over time.


It is yet another fun pilates mat exercise. Though it is fun to do it, it’s also quite challenging because it brings every part of the body into the play. It is a very great exercise for your butt, lower back and core. It also provides more definition to your butt and targets the back extensor muscles.

How to Swim

To do Swimming pilates exercise, lie down on the mat facing downward and extend your arms above your heads. Take a deep breath and contract the muscles of the abdominals. Now exhale and lift your arms, chest and legs off the floor at 45 degrees. Only your stomach should be touching the ground. Hold this position and breathe out. Try to swim with your arms and legs moving in the air in an opposite direction. Keep breathing while doing this.

It is recommended to do this for 20-40 times in the beginning and you can increase it gradually.


It is a dynamic warm-up which engages your abdominals and lungs. It requires the coordination between your breath and the movements. Hundred is challenging, but it is pretty good for modifying if you have back or neck issues. You can simply make it easy or hard. 

How to do a Hundred

Lie down on your back. Now raise your ankle at a 45-degree angle. Use your abdominal muscles to lift your head from the ground. Extend your arms on the sides of your body, start to move them up and down while breathing in and out. You can repeat this 10 times. 


It is another one of the mat pilates exercises. Swan is one of the best exercises that you can do as a counter stretch. It is very good for strengthening your spine muscle, buttock and back of the legs. It helps to expand your chest and stretch the abdominal muscles.

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How to do Swan 

Lie down on the mat with your face down. Now place your legs at hip distance. Keep your palm on the back of your head, take a deep breath and lift your upper body up while pushing your palm against the ground. To rise above the ground, use your mid-back muscle. Exhale and come back to your normal position. Repeat this for 6 to 8 times.

Criss cross

It is one among the few other Pilates mat exercises as it focuses on the abdominals and on your obliques. These are mostly involved in flexion and rotation of the spine. 

How to do Criss Cross

Lie down on your back. Keep your hands palms over each other and behind your head. Lift your head and remember that your knees are bent tightly into your chest. Now, inhale slowly, twist your torso in the left direction and try to touch your right elbow with your left knee. Stretch your right leg forward and hold it a few degrees above the ground. Now exhale, try to control and twist right, touching your left elbow to your right knee and extending your left leg. Remember to change the sides and take 6 sets of twists.

Role of diet in Pilates Weightloss

Diet plays a major role in weight loss. A balanced diet is equally as important as a good workout. The workout is not the only reason for weight loss. You don’t have to follow a very strict diet plan because that too is not good in the long run. Just maintain a manageable healthy food and beverage intake day after day. 

Follow the rule of breakfast like a king, lunch like a prince and dinner like a pauper. Rewarding yourself with a cheat meal occasionally is good but that should not be too often. Overall both exercise and a healthy balanced diet are necessary for weight loss and a healthy lifestyle. 

We hope that this was helpful for you, I would love to hear about your experience and help you out with any queries regarding fitness. Do leave your feedback down below. Also your suggestions regarding my future post. Don’t forget to follow me on Instagram, you can also find some interesting information on skincare, haircare, fitness, product reviews and many more on my Instagram page. Take care and stay safe. 

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Shefali Srivastava

An enthusiastic reader and a content creator who loves writing and sharing her thoughts and experiences of life with people all around the world. A thinker-beyond-the-box and a book worm, Jane Villanueva of 'Jane the Virgin' suits me the best! Love delivering freshly brewed content on skincare, haircare, lifestyle, self-care, health n fitness, travelling and lots more.
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  1. Way cool! Some extremely valid points! I appreciate you penning this write-up plus the rest of the site is also very good.

    1. Thank you for appreciating my efforts!

  2. Pretty! This has been a really wonderful post. Thanks for providing these details.

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